The Power Snatch

Document Type

Peer-Reviewed Article

Publication Date



Exercise Science


The power snatch typically is taught to athletes interested in enhancing their jumping and sprinting abilities during initial or general preparation stages of power enhancement training from a hang position and often is taught at first without the final catch phase (also known as the high pull) with novices because of its relative simplicity in contrast to the full classical snatch or other snatch varieties. Training protocols using the power snatch and its variations have produced significant increases in vertical jump height, horizontal jump distance, lower body peak muscle force, power, balance, and speed. The full classic snatch, power snatch from a hang position, and high pull exercises appear in Figures 1A, B, and C, respectively. The hang power snatch or power snatch from the hang, depicted in Figure 1C, will be the focus of this column article.

Weightlifting movements and their derivative exercises have been performed safely in well-supervised training programs for children, adolescents, and adults . To perform the power snatch or its derivative, the high pull, properly, vertical acceleration of a weighted bar is accomplished by rapid and forceful extension of the hips, knees, and ankles known as triple extension. Synchronized triple extension of the hips, knees, and ankles is essential for actions that include but are not limited to jumping, running, hopping, lifting objects from the floor, and rising from a seated position. The reported incidence of injuries occurring during well-supervised weightlifting in children and adults is minimal and less than that of persons competing in sports including but not limited to soccer, football, basketball, gymnastics, and rugby. Please refer to digital video content file no. 1 for demonstrations of the full classic snatch and hang power snatch and high pull in that order.


Do It Right Column




ACSM's Health & Fitness Journal